CrossFit Murphy

Contact Us and get started today. We are located in the Valley Village Shopping Center.

T (828) 557-0736
Email: crossfitmurphy@gmail.com

CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

Open in Google Maps
  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
JoinToday
Saturday, 05 October 2013 / Published in WOD2

Saturday 10.5.13

3 rounds for time of:

Row 500 M
12 Deadlifts (bodyweight)
21 Box Jumps (20)

Rx’d +

Row 500 M
12 Deadlifts (225/155)
21 Box Jumps (20)

1) Deadlift 2-2-2-2-2 (load does not exceed bar speed)

2) 3 x 14 reps of Death March (14 total steps)

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

6 Comments to “ Saturday 10.5.13”

  1. Zack O says :
    October 5, 2013 at 11:30 am

    DL 405/465/495/515/525
    Wod 12:58 (225)

  2. Tim N says :
    October 5, 2013 at 1:55 pm

    DL 185-225-275-285-295
    WOD 10:49 @160
    Death march 45’s

  3. Erik Laney says :
    October 5, 2013 at 3:35 pm

    9:38 @ 225

  4. Mel S. says :
    October 5, 2013 at 11:11 pm

    155/165/170/175/180PR

    16:15 (115lbs)

    DM (20lbs)

  5. Jenni Irwin says :
    October 6, 2013 at 7:30 am

    12:10 at 155

    175/195/225/235/245

  6. Saturday 8.16.14 | Crossfit Murphy says :
    August 15, 2014 at 8:22 pm

    […] Compare to 10.5.13 […]

Archive

View By Month

CrossFit Journal: The Performance-Based Lifestyle Resource

  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
  • GET SOCIAL
CrossFit Murphy
TOP